Target Heart Rate Calculator
Max HR ≈ 220 − age; moderate 50–70%, vigorous 70–85%. Click any i for detail.
Age & max HR
Age (years)
i
Age
Used for 220 − age when custom max is 0. |
|
|---|---|
Custom max HR (bpm)
i
Max HR
Optional. Enter 0 to use 220 − age. |
How to use this calculator
- Enter your age.
- Leave custom max at 0, or enter a known max HR.
- Read moderate and vigorous zones.
- Ease into training — this is not a medical clearance.
Results explained
A common classroom formula estimates max HR as 220 − age. Training zones are percentages of max: roughly 50–70% moderate and 70–85% vigorous. Individual max HR varies; lab tests and wearables can differ.
Quick reference: HR zones
max ≈ 220 − age; zones = % of max.
| Item | Detail |
|---|---|
| Moderate | 50–70% of max |
| Vigorous | 70–85% of max |
| Custom max | Overrides 220−age when > 0 |
| Resting HR | Not used here |
Not medical advice — consult a clinician before intense exercise.
How the estimate is built
maxHR = custom > 0 ? custom : 220 − age; zones = fractions of maxHR.
Example scenario
Age 35 → max ~185 bpm; moderate ~93–130.
FAQ
Is 220−age accurate?
It is a rough population formula, not personal truth.
Karvonen formula?
Uses resting HR — not on this page.
Medications?
Beta blockers and others change HR response — ask a clinician.
See zone page?
Yes — heart-rate zone calculator.